Best Yoga Poses for Runners

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You may be surprised to learn just how well yoga compliments running. Not only does yoga counteract all of the stress that you put on your body from those long grueling runs, it teaches you to breathe, de-stress on the spot and coaches you to change. These results not only allow you to feel stronger and reduce your risk for injury, they’ll help you run faster and longer as well, which are both pretty desirable benefits.

Simply adding a few of the best yoga poses for runners to your routine will increase your flexibility which will improve your speed due to an increased range of motion. Sure, stretching is great however, yoga poses really allow you to focus on addressing tightened muscles which restores oxygen, blood and fuel, leaving them lengthened and healthier. Below you’ll find some of the best yoga poses that you can add to your pre or post run routine.

Additionally, you should engage in one full yoga workout at least once a week. Have trouble with endurance? Start taking a Bikram yoga class and you won’t anymore! Don’t feel as though you can run a marathon? Yoga gives you the inner confidence to at least try.

Yoga Stretch: Butterfly/Cobbler Stretch

This yoga pose is ideal to really stretch the inner thighs and open the hips and groin area. If you have ever had the misfortune of experiencing a running-induced groin injury, you will really appreciate this stretch.

Begin seated in an upright position and bring the soles of your feet together so they’re touching one another in front of you and your knees are pointed outward.
Wrap your fingers around your toes, roll your shoulders back and slowly stretch forward as you exhale.
When you really feel the stretch, inhale and then stretch a little further as you exhale the air back out.

Yoga Stretch: Cow-face Fold

Do you ever feel that tightness deep in your glutes? The piriformis is not a muscle often stretched but it can certainly affect your stride.

From a seated position, you will bring your right foot across your body so it’s pulled close to your left hip. Then stick your left leg on top of the right one and pull your left foot toward your right hip.
Hold both feet in your hands, be aware of your posture as you start to lean over, stretching from the hips as you exhale.
If you really want to feel a deeper stretch, flex your feet. After you hold for a few seconds, switch sides. Always make sure that your hips don’t lift off the ground. Not only does this compromise the effectiveness of the stretch, you will add pressure to your back.

Yoga Stretch: Wall Dog

This is one of the best yoga poses for runners to engage in both before and after a run. It stretches the hamstrings, calves, shoulders, lower back, lats, hips and sacrum while strengthening the shoulder joints, spinal muscles and core.

Stand facing a wall so that you’re about an arm’s distance away from it. Your feet should be about shoulder-width apart.
Place your hands on the wall right at shoulder height with your fingers pointing upward.
Bend at the waist while you take a few steps backwards until your spine and the floor become parallel.
Make a conscious effort to really stretch your hips in the opposite direction of the wall and lift your lower abdominal muscles.
Hold for 10 seconds, walk yourself back up and repeat if desired.

Yoga Stretch: Child’s Pose

Here is everyone’s favorite yoga pose because it just feels so good to do while it stretches your thighs, hips, ankles and back.

Begin on your knees, sitting back on your heels.
Slowly lower your body in front of you so your belly is resting on your thighs, arms are stretched out in front of you and your forehead comes to rest on the mat.
Now, stretch your arms backward so they come to rest on either side of your body with your fingers facing your toes. You should begin to feel a stretch right between your shoulder blades.
Hold this position for at least 20 seconds, slowly breathing in and out.

Yoga Stretch: Crescent Pose

Otherwise known as the High Lunge, this is one of the most effective yoga poses to do before running because it really warms up your legs, opens the hip flexors, strengthens the quadriceps and builds core strength.

Begin in a standing position and lower yourself into a lunge with your right foot in front and your back foot very far behind.
Lower down so that you form a 90 degree angle with your right knee while your back leg lengthens as you squeeze it straight.
Lift your arms above you, reaching as high as you can, palms facing one another and gaze up past your finger tips. Hold for five slow breaths before releasing to the other side.

Yoga Stretch: Head-to-Knee Stretch

If you have a problem with your hamstrings getting tight during your run or after, the Head-to-knee stretch will help.

Begin by sitting flat with your feet and legs stretched out in front of you.
Slide your left foot so it’s touching your right inner thigh. Ideally, your left knee will come out to a 90 degree angle while your right leg will be stretched straight.
Center your body over the right leg and as you exhale, lower yourself down to grab onto the bottom of your foot. When you feel a stretch, inhale and then exhale again, stretching further.
If you can’t grab hold of your toes, use an exercise band or a towel to help flex your foot so you get a good stretch in the back of the leg.

Yoga Stretch: Triangle Pose

If you are looking for a yoga pose for runners that stretches, strengthens and promotes balance, this is it! The Triangle pose opens the hips, stretches the hamstrings and strengthens your feet muscles as well as your core.

Stand with your feet between three and four feet apart.
Turn your left leg outward from deep in your hips. Check to make sure that the arch on your back foot is in line with the heel on your front foot.
Bend your body so it’s twisted sideways and parallel to the floor. Your left hand should be touching the floor behind your left foot while your right hand is reaching to the sky.
Turn your head and gaze up past the fingertips on your right hand. Hold this for five slow breaths and then switch sides.

Yoga Stretch: Seated Wide Angle Forward Fold

Technically called Upavistha konasana, this yoga pose will lengthen the spine and stretch the calves and hamstrings.

Begin in a seated position, feet straight out in front of you and then extend them out to each side as wide as you can.
If you can flex your feet this is ideal because it will engage your quadriceps. If you have to put a slight bend in the knee, this is fine.
Put your hands on the floor in front of you, inhale deeply and as you exhale, walk your fingers out in front of you.
When you feel a stretch, inhale and then try to sink even lower as you exhale.

Yoga Stretch: Downward Facing Dog

This isn’t the most well known yoga pose just for its fun name, something really magical happens to your body when you do this pose enough. Downward Facing Dog stimulates circulation and heat through your entry body while releasing those tight calves muscles and strengthening your whole body.

Kneel so your knees and palms are both on the floor.
Come up on your feet, making sure that they are about hip-width apart and your hands should be shoulder-width apart.
It can be very tempting to raise your heels but you really want to sink them into the ground. Imagine that your trying to make a triangle with your body.
Hold for five slow breaths and release.

Yoga Stretch: Standing Forward Fold

Last on the list of best yoga poses runners should do is the Standing Forward Fold (Uttanasana). It stretches your hamstrings, straightens your spine and just feels good to do after a run.

Stand with your feet about hip-width apart and as your exhale, fold your body in half. You can either fold your arms overhead and let them hang or use a yoga block for support.
You will hang here like a rag doll, allowing your spine to stretch out. If your hamstrings are tight keep your knees slightly bent.

Running is repetitive and can really be hard on the body, yoga is healing and strengthening. Not to mention, pranayama (breath control) that you learn in class will help you take your runs to a new level with increased endurance and speed.

Best Yoga Poses for Runners, written by a GuestWriter for our site Tribal Running.